The Halloween Throwdown is a GREAT place for athletes to try out their first taste of a "competition." CrossFit is also considered a sport, and there are various competitions and games throughout the year. A "Throwdown" is a space where athletes workout in more than two WODs (at their various levels) to test their performance. For the Halloween Throwdown, we plan on having 3 WODs with both scaled and Rx'd levels.

The Halloween Throwdown is a GREAT place for athletes to try out their first taste of a "competition." CrossFit is also considered a sport, and there are various competitions and games throughout the year. A "Throwdown" is a space where athletes workout in more than two WODs (at their various levels) to test their performance.

For the Halloween Throwdown, we plan on having 3 WODs with both scaled and Rx'd levels.

 

LEARN MORE ABOUT THE THROWDOWN BELOW

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 Double Unders (5 min)

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (12 minutes)

3. Warm up: deadlift weights for workout (10 minutes)

4. 🍾”Awesome Sauce”🍾
AMRAP 3
21 Deadlifts
(155/108)
21 Burpee Over the Bar
Max Double Unders
Rest 3:00
AMRAP 3
18 Deadlifts (183/123)
18 Burpee Over the Bar
Max Double Unders
Rest 3:00
AMRAP 3
15 Deadlifts (225/153)
15 Burpee Over the Bar
Max Double Unders
Rest 3:00
AMRAP 3
12 Deadlifts (275/183)
12 Burpee Over the Bar
Max Double Unders

LIII:as Rx’d
LII: 95/63, 135/93, 185/123, 225/153 or scale weight progressively as appropriate. Practice Double Unders in the remaining time of each AMRAP
LI: 4 sets of:
AMRAP 3
10 Deadlifts
10 Burpees
Double Under Practice
Rest 3 minutes


Have fun!

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